Schedule

Tips from Coach

Nicole's company, Inland Empire Buses, have a bus available on April 10th for us to charter. The bus seats 40 people.

Please sign up in the gym or in the comment section whether you would like to be bused down to the CrossFit Invitational Competition on April 10th. The times are not set in stone but are tentatively planned for a 7am departure and a 4:30pm return. The cost is $10/person.

Please include how many guests you will have -- Example: John Doe +2

We are also inviting EM CrossFit out of Rancho Cucamonga to ride with us. Hopefully between both gyms, we will be able to fill the bus without a problem.

WORKOUT OF THE DAY:

Partner Workout:

30 pullups

60 pushups

100 yard standing broad jump

x 5 rounds.

Here's Bryan completing one of his bear crawl/25 meter swim laps a few Sundays ago.

We're gonna have a few visitors from EM CrossFit join us so make me proud like you always do!! The workout today is especially hard since Josh told me what a great swimmer he is. He's expecting to be pushed and I don't want to let him down so here you go:

21-18-15-12-9-6

In and outs (enter and exit the water unassisted)

50 meter swim

Cool down:

25 m underwater kettle bell walk (70lbs)

I have never been more excited for a workout! I apologize ahead of time if you need a lifeguard... cause I will be in the water participating in the workout!! (so grab a lane line if you need help!)

October 1st, 2009, Nicole Logue joined CrossFit Inland Empire. Today, she will be completing her final workout with us before joining the CrossFit San Elijo crew. Her only request was that her final workout be the same as her first which is listed below. Enjoy it! It just so happens to be my favorite workout so I'm happy to find an excuse to post it again. Good luck down south, Nicole. We'll see you at the upcoming Next Level Invitational as well as the CrossFit Games!!

400 single jumps (jump rope)

or 125 double unders

18 burpees

x 3 rounds for time

Post your times below in the comment section

Below is a video that I found on youtube that we had discussed after the 7:30 class. It is a great example of what the human body and spirit is capable of when you truly believe that you possess the ablility to accomplish anything. Very inspiring!

Here's Lindas Birthday WOD that she made up herself just for you, just for today! Enjoy!

47 kickouts

47 situps

47 squats

400 meter run

x 3 rounds

Post times and birthday wishes below!!

Aside from the birthday WOD, it's also a special day for Valene who completed the Los Angeles Marathon yesterday in 6:49:33. Outstanding!!

And a huge congrats to Nicole, who is now ENGAGED!!! Steve popped the question yesterday and, of course, she accepted. Good luck to the both of you on your future and your training down in Carlsbad with CrossFit San Elijo.

Here's Linda in the middle of one of her workouts that she NEVER misses! Good job, Linda.